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Sample diet to lower cholesterol:
Tips for naturally lowering cholesterol
You can reduce cholesterol naturally by following this sample diet to lower cholesterol, along with adding regular exercise to your lifestyle. Altering your diet to lower cholesterol levels doesn’t mean you’ll have to forgo all the foods you love. You’ll be able to eat a variety of lean meats, vegetable and fruits, grains, dairy, and there are even recipe tips to make baked goods less damaging to your cholesterol levels.
The following cholesterol diet guidance is from the American Heart Association and the National Heart Lung and Blood Institute. Sample diet to lower cholesterol
You will need to alter your eating patterns to adopt a low saturated fat, low cholesterol eating plan. It is recommended that individuals working to reduce their cholesterol through diet consume less that 300mg of cholesterol a day. Lean meats, poultry, fish and shellfish
 Meat is a significant source of cholesterol so a cholesterol-lowering diet includes restrictions on meat consumption. Limit intake of meat to 6 ounces of cooked meat a day. A 3-ounce portion of cooked meat is the size of a deck of cards. A sample diet to lower cholesterol also limits meat choices to the leanest meats, fish and shellfish and chicken and turkey. High-fat, high-cholesterol meats to avoid include: bacon, bologna, salami, sausage, hot dogs, liver, kidneys. How to select lean meat - Choose cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, and lean lamb cuts are from the leg, arm and loin. Higher fat cuts are prime-grade steaks, roasts, ribs and veal cutlets. A diet to lower cholesterol is generally less dependent on beef and pork, with more more variety in the meat source.
Read about the DASH Diet, which reduced "bad" cholesterol 9 percent in study participants. Poultry - In general, chicken and turkey are low in saturated fat, especially when the skin is removed. When shopping for poultry remember:  - You can buy chicken and turkey pieces with the skin already removed. Or buy pieces with the skin on and remove it yourself before eating... it’s easy to do.
- The white meat itself always contains less saturated fat than the dark meat.
- Limit goose and duck. They are high in saturated fat, even with the skin removed.
- Try fresh ground turkey or chicken that is made from white meat like the breast.
- Some chicken and turkey hot dogs are lower in saturated fat and total fat than pork and beef hot dogs. There are also "lean" beef hot dogs and vegetarian (made with tofu) franks that are low in fat and saturated fat.
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Fish and Shellfish: Key part of sample diet to lower cholesterol
Information about the beneits of fish and shellfish:
- Most fish is lower in saturated fat and cholesterol than meat or poultry.
- Shellfish varies in cholesterol content. Shellfish have little saturated fat and total fat. Even shrimp can be enjoyed occasionally on provided you eat less than 300 milligrams of cholesterol a day. For example, 3 ounces of steamed shrimp has 167 milligrams of cholesterol.
- Some fish, like cod, have less saturated fat that either chicken or meat.
 Fish and shellfish should be a regular part of a sample diet to lower cholesterol. The American Heart Association recommends seafood at least twice a week its sample diet to lower cholesterol. Prepare it baked, grilled or broiled rather than breaded and fried.What about eggs
Egg yolks are high in dietary cholesterol--each contains about 213 milligrams. So, egg yolks are limited to no more than 2 yolks per week. This includes the egg yolks in baked goods and processed foods. Take time to check the label to see how much cholesterol. Limit these types of foods for occasional treats. Egg whites have no cholesterol, and you can substitute them for whole eggs in recipes -- two egg whites are equal to one whole egg. You can also use cholesterol-free egg substitute in place of whole eggs - In many baked goods, you can’t tell the difference. Dairy products
Use skim or 1% milk along with non-fat, part-skim or low-fat (less than 3-5 grams of fat per ounce) cheese. Other recommended dairy products are non-fat/low-fat yogurt, cottage cheese, sour cream, cream cheese or string cheese. A diet to lower cholesterol can include some sweet desserts. When shopping for frozen desserts, choose those that are lower in saturated fat, like ice milk, low fat frozen yogurt, low fat frozen dairy desserts, fruit ices, sorbets, and popsicles. Butter substitute for your baked potato: Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! However, ¼ cup salsa has 0 grams of saturated fat and no cholesterol!
Sample diet to lower cholesterol: What about fats and oils
Have no more than 3-8 servings of fat a day and you should work to avoid saturated fats found in butter, lard, bacon fat, coconut oil, palm oil, cocoa butter and hydrogenated oils found in shortening, some margarines and salad dressings.Examples of one serving of fat are: 1 teaspoon of butter, margarine or oil, 2 teaspoons of salad dressing or 2 teaspoons of peanut butter. Choose liquid vegetable oils that are high in unsaturated fats like canola, corn, olive, peanut, safflower, sesame, soybean, and sunflower oils. Buy margarine made with unsaturated liquid vegetable oils as the first ingredient. Choose soft tub or liquid margarine or vegetable oil spreads. Buy light or nonfat mayonnaise and salad dressing instead of the regular kind that are high in fat. For example, two tablespoons of regular Italian dressing can add as many as 14 grams of fat. Fruits and vegetables
 A sample diet to lower cholesterol should contain 3 servings of fruit and 4 servings of vegetables each day. Fruits and vegetables are very low in saturated fat and total fat, and have no cholesterol. They are great substitutes for foods high in saturated fat and cholesterol. What is one serving of fruits and vegetables? One-half cup of cooked vegetable of one cup raw vegetable. One-half cup of fresh fruit or 1 small piece of fresh fruit. Tip for healthy vegetable cooking: Try cooking vegetables in a small amount of healthy vegetable oil (see above), adding a little water if needed. Just 1 to 2 teaspoons of oil is enough for a package of frozen vegetables that serves four. Place in a skillet with a tight cover, season, and cook over a very low heat until done. Some seasonings to experiment with other than salt: rosemary, oregano, dill, marjoram or basil, or chopped parsley or chives. Using fruits and vegetables in baking – Try replacing the oil in muffins, cookie, cake and snack bar recipes with pureed fruits of vegetables to make the baked product more healthy. Try the following: applesauce in spice muffins or oatmeal cookies, bananas in breads and muffins, and zucchini in brownies. Other ways to eat more vegetables and fruits: Wash and cut up raw vegetables (carrot, broccoli, cauliflower, lettuce, etc.) and store in the refrigerator for quick and easy use in cooking or snacking, or serve fresh fruit for dessert or freeze (banana, berries, melon, grapes) for a delicious frozen treat. Sample diet to lower cholesterol: Increase fiber and whole grains
 Studies have shown that eating more fiber can lower cholesterol. The fiber found in oat, rice, barley bran, corn, beans, peas and many fruits and vegetable have been found to be helpful in reducing cholesterol. A sample diet to lower cholesterol calls for 6 to 11 servings a day of starches, grains and legumes. Potato tip: Sweet potatoes or yams contain significantly more fiber than white potatoes. Consider substituting this colorful potato for white potatoes to increase fiber intake. One key to fighting cholesterol is adding whole grains with their high-fiber content to the diet. Whole grain breads, cereals, rice, pasta, and other grains, and dry beans and peas are generally high in starch and fiber and low in saturated fat and calories. Another key to a cholesterol lowering diet is to avoid high-fat baked goods and snacks (pies, cakes, donuts, croissants, muffins, potato chips, tortilla chips, French fries.
See what foods have been proven to reduce cholesterol. Add them to your sample diet to lower cholesterol.
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The information on this website is for informational purposes only and is not intended to replace medical advice or diagnose or treat any health condition. The statements on this site have not been evaluated by the Food and Drug Administration.
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